I used to dread meal prepping.

Meal prep takes planning and time away during the weekends- time spent with my kids or from relaxing before the work week.

When we only had one child, meal prep was manageable. We didn’t do much on the weekends as residents unless we were on call. So, one of us used to watch the baby while the other one meal prepped.

Now we have busier lives, with two kids and running a household and careers. Meal prep needs to become more efficient.

We know that meal prep benefits our health in many ways. Studies have shown taking the time to plan and prep improves our compliance to better foods, and we tend to cook healthier for ourselves.

Here are some hacks to up-level your meal prepping:

• As a surgeon you want the right tools- same goes for the kitchen! Consider using:
  • Roasting pans: set and forget a veggie tray bake in the oven at 425 F for 20-25 minutes (you wash and prep the veggies in a bag, seasonings in another bag, and toss both bags on a roasting pan when you get home and serve soon thereafter)
  • Instant pot is a game changer: easy to make hard boiled eggs, oatmeal for breakfast, and more.
  • Air fryer: make pizza, homemade nuggets, crispy veggies!
• Make meals the whole family can eat- dimming down the spice in certain dishes or making the same base layer for everyone and putting some off to the side for the kids can help.
• Another insight: Automate- what are your favorite meals? Save them and use them on repeat. The more times you do it, the more natural it feels and the less time it takes you. Plus it gives the kids something to look forward to (e.g. pizza Fridays, or taco Tuesdays).
• Grocery store delivery to your door and a grocery app. We use “our groceries” app so that hubby and I can both add to the same grocery list throughout the week
• Use a meal prep service: consider Purple Carrot or Blue Apron (not affiliated or sponsored but have heard good things about their meal kits). In the last two years, we’ve been using a local chef who does meal prep for multiple families- her cost is reasonable, and she delivers it to our doorstep. Such a game changer!I hope these meal prep tips are helpful for you and your families!

Remember, #dosomethingdaily for yourself to make steps towards a healthier and more-fulfilled you.

If you are interested in 1:1 coaching, send me a message and stay tuned for more lifestyle medicine tips and tricks. 

In health,

Shani Esparaz M.D.

Double Board-Certified Ophthalmologist, Lifestyle Medicine Specialist, Health & Wellness Coach